4 Rounds for time of:
15 Toes to bar
15 Wallball
15 Kettlebell
Alternate WOD if Goodman floor has a coat of varnish on it.
Monday, July 30, 2012
Sunday, July 29, 2012
WOD - Monday, July 30, 2012
2012 Crossfit Games Final WOD
Elizabeth
21-15-9
Power Cleans 95/135
Dips
Isabel
30 Power Snatches 95/135
Fran
21-15-9
Thrusters 65/95
Pullups
Thursday, July 26, 2012
WOD - Friday, July 27, 2012
“Lightfoot”
Three rounds for time of:
10 pull ups
20 toes to bar
30 push ups
40 push press
50 sit ups elbows behind head and to the knees
Three rounds for time of:
10 pull ups
20 toes to bar
30 push ups
40 push press
50 sit ups elbows behind head and to the knees
Wednesday, July 25, 2012
Monday, July 23, 2012
Sunday, July 22, 2012
Thursday, July 19, 2012
WOD - Friday, July 20, 2012
For time:
60 Sit-ups
30 Deadlift
30 Double-unders
30 Overhead squat
30 Pull-ups
60 Sit-ups
30 Deadlift
30 Double-unders
30 Overhead squat
30 Pull-ups
Wednesday, July 18, 2012
WOD - Thursday, July 19, 2012
“Stump”
Three rounds for time of:
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m
Monday, July 16, 2012
WOD - Tuesday, July 17, 2012
Death by Wall Balls
On the first minute perform 1 wall ball. On the second minute perform 2, etc. Until you can no longer perform the required number of reps within the minute
On the first minute perform 1 wall ball. On the second minute perform 2, etc. Until you can no longer perform the required number of reps within the minute
Sunday, July 15, 2012
WOD - Monday, July 16, 2012
"The Bar"
All work done w/45 lb. bar
50 hanging snatch
1 lap barbell carry
50 SDLHP
1 lap barbell carry (alternate arm)
50 overhead squat
1 lap barbell carry (alternate arm)
50 bar on back box step up
1 lap barbell carry (alternate arm)
50 push press
All work done w/45 lb. bar
50 hanging snatch
1 lap barbell carry
50 SDLHP
1 lap barbell carry (alternate arm)
50 overhead squat
1 lap barbell carry (alternate arm)
50 bar on back box step up
1 lap barbell carry (alternate arm)
50 push press
Thursday, July 12, 2012
WOD - Thursday, July 12, 2012
20 min. AMRAP of
10 Pushups
20 Double-unders
30 Air squats
Farmer carry down and back
10 Pushups
20 Double-unders
30 Air squats
Farmer carry down and back
Monday, July 9, 2012
WOD - Tuesday, July 10, 2012
How far can you go in 10 minutes of:
1 Power Clean
1 Burpee
10′ Bear crawl
2 Power Clean
2 Burpees
20′ Bear crawl
etc.
1 Power Clean
1 Burpee
10′ Bear crawl
2 Power Clean
2 Burpees
20′ Bear crawl
etc.
Sunday, July 8, 2012
Thursday, July 5, 2012
WOD - Friday, July 6, 2012
For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Wednesday, July 4, 2012
WOD - Thursday, July 5, 2012
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts (40-50 lbs.)
Run 200 meters
11 Dumbbell burpee deadlifts (40-50 lbs.)
Monday, July 2, 2012
WOD - Tuesday, July 3, 2012
4 Rounds for time:
10 Cleans 95/135
15 Dead lift 95/135
20 Knees to elbows
10 Cleans 95/135
15 Dead lift 95/135
20 Knees to elbows
Sunday, July 1, 2012
WOD - Monday, July 2, 2012
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Push-ups
20 Push-press (jerk)
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Push-ups
20 Push-press (jerk)
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